How To Do It: Perform intervals of high-intensity cardio as described above, but increase the time to 20 seconds each. In lieu of resting between intervals, follow each burst with one set of two exercises (done back-to-back) for active recovery. Perform 10 reps of each exercise as fast as you can, using a relatively light weight (do not go to failure). After every third interval, you’ll change the exercises you do during your recovery period. See the table below for the prescribed exercises.

Intervals

Exercises

1 – 3

Medicine-ball toe touch, judo pushup

4 – 6

Pike up, single-leg burpee

7 – 9

Medicine-ball triangle abs, Swiss-ball pushup

Exercise I: Medicine-Ball Toe Touch

Intervals: 1-3

Hold a medicine ball with both hands and lie on your back on the floor. Raise your legs into the air and hold the ball against your chest [1]. Contract your abs and crunch your torso toward your legs, reaching with the ball until it touches your toes [2]. Reverse the motion to return to the starting position. That’s one rep.

Exercise II: Judo Pushup

Intervals: 1-3

Get into pushup position and raise your hips high in the air, so that you’re up on your toes and your arms are stretched out in front of you [1]. Lower your body in an arcing motion until your chest is about an inch off the floor [2] and continue pushing your torso forward as you push up, so that your torso is pointing almost straight up [3]. Return to the starting position. That’s one rep.

Exercise III: Pike Up

Intervals: 4-6

Lie on your back on the floor and reach your arms over your head [1]. Contract your abs and crunch your torso up as high as you can while simultaneously raising your legs into the air. Your fingers and toes should meet in the air [2]. Lower your body back down in a controlled motion, keeping your lower back flat against the floor. That’s one rep.

Exercise IV: Single-Leg Burpee

Intervals: 4-6

From a standing position [1], squat down and plant your hands on the floor in front of you while simultaneously raising your right leg off the floor behind you [2]. Keeping your balance, quickly shoot your left leg out behind you so that you end up in a pushup position on the floor [3]. Reverse the motion explosively to return to the starting position. Switch legs on your next set.

Exercise V: Medicine-Ball Triangle Abs

Intervals: 7-9

Lie on your back on the floor with a medicine ball against your chest and cross your right leg over your left knee. Raise your left leg a few inches off the floor [1]. Crunch your torso toward your hips while simultaneously crunching your hips up [2], then lower yourself back down. That’s one rep.

Exercise VI: Swiss-Ball Pushup

Intervals: 7-9

Place your hands on a Swiss ball and spread your legs wide behind you so that you end up in pushup position over the ball [1]. Lower your body until your chest touches the ball, but do not rest on it [2]. Push yourself back up. That’s one rep.